What You Really Need to Know About the Follicular Phase

Understanding the trickiest part of your cycle and how to work with your hormones to conceive naturally.

When we talk about the menstrual cycle, it’s easy to focus on the big events: periods, ovulation, pregnancy. But there’s a stretch of time in between – after your period and before ovulation – that can be surprisingly confusing. That’s the follicular phase, and it’s sneakier than you might think.

This phase is critical for understanding your fertility, especially if you’re using cycle charting to conceive naturally or just trying to get a clearer picture of your hormonal health.

So in this post, I’ll walk you through:

• What actually happens in your body during the follicular phase
• Why it can make your cycle feel unpredictable
• How your sex hormones shift during this time
• What fertile vs. non-fertile cervical mucus looks like
• How to support your reproductive system through food, sleep, and movement
• What your symptoms are telling you – and how to work with them

Let’s dive in.

What is the Follicular Phase?

The follicular phase starts as soon as your period ends and ends when you ovulate. It’s the phase that builds the bridge between menstruation and your fertile window – and it’s the one responsible for most cycle irregularity.

Unlike the luteal phase, which tends to stay the same length from cycle to cycle, the follicular phase can change month to month. That’s why your overall cycle length can feel unpredictable – it’s this part of the cycle that shifts.

And if your cycle is on the shorter side (less than 26 days), you might skip the follicular phase altogether. That means your body moves straight from menstruation to ovulation. More on that in a moment.

The Follicular Phase is a Non-Fertile Window – Mostly

Despite being the phase that prepares your body for ovulation, the follicular phase is technically a non-fertile window. Why? Because the mucus plug that broke down to allow your period to happen reforms at the cervix, blocking sperm from entering the uterus.

This is when you’ll either notice:

• Dryness (Basic Infertile Pattern Type 1)
• Or unchanging, sticky mucus (Basic Infertile Pattern Type 2)

These signs confirm that ovulation hasn’t happened yet – and that you’re not in your fertile window yet. But if you’re someone with short cycles, you may not see this non-fertile window at all.

Instead, you might start producing fertile cervical mucus while still bleeding, making it entirely possible to get pregnant from sex during your period. Yep – that happens. It’s all due to follicular phase variability, and it’s one of the biggest reasons why cycle charting is so valuable.

How Sex Hormones Shift During the Follicular Phase

Let’s talk about what’s actually going on under the surface.

Oestrogen

Oestrogen starts off low during your period and rises steadily as you move through the follicular phase. This hormone thickens the uterine lining and triggers the cervix to begin producing fertile-quality cervical mucus – thin, slippery, and egg-white-like.

Oestrogen is also behind that mid-cycle glow up you might feel – clearer skin, more energy, better mood.

Follicle Stimulating Hormone (FSH)

FSH is released by the brain and its job is to help the follicles in your ovaries grow and mature. One of these follicles will release an egg at ovulation. FSH is regulated by oestrogen, so as oestrogen rises, FSH follows.

Luteinising Hormone (LH)

LH spikes just before ovulation, triggering the follicle to release its egg. This surge is what ovulation predictor kits test for – but you can also see its effect through cervical mucus changes and your basal body temperature (if you’re charting).

Progesterone

This one stays low until after ovulation. Once ovulation occurs, progesterone takes over to support potential pregnancy.

How to Support Your Hormones in the Follicular Phase

This is the phase to build energy, nourish your body, and prep for ovulation.

Nutrition

Focus on foods that support oestrogen production and follicle development:

• Good fats: avocado, wild salmon, coconut oil, almonds
• Protein: Greek yoghurt, chickpeas, hummus
• Green veggies: spinach, broccoli, parsley
• Seed cycling support: flaxseeds and pumpkin seeds

These nutrients help produce healthy cervical mucus, mature follicles, and prepare the uterine lining for implantation.

Sleep

Your hormones are stabilising now, which usually means better quality sleep. But don’t skimp – your body needs at least 8 hours to properly prep for ovulation. Sleep deprivation and stress can delay or even prevent ovulation from happening.

Exercise

This is the time to increase intensity. Your strength, energy, and motivation often peak in the follicular phase. Think:

• High-intensity interval training (HIIT)
• Cardio workouts
• Strength training

Go for it – your body’s primed for performance.

Physical & Emotional Symptoms in the Follicular Phase

You might feel:

• More energised
• More focused and productive
• More sociable and outgoing
• Less bloated, moody, or crampy compared to menstruation
• Less likely to experience food cravings

If you’re paying attention to your symptoms, this phase is often your most “you” self – confident, capable, and ready to get things done.

Working With Your Cycle, Not Against It

The more you observe your cycle – especially with cycle charting – the more you’ll understand how your body behaves during the follicular phase. You’ll start to see patterns in your mucus, your mood, your energy, and your symptoms.

And this is where natural fertility support begins: learning to work with your body, not against it. Whether you’re hoping to conceive naturally or just understand your health, this phase holds vital clues about your hormone function and reproductive wellness.

As a fertility coach, I’ve seen how transformative this awareness can be. Understanding your follicular phase helps you time intercourse, improve your chances of conception, and reduce the guesswork – all without the need for expensive tech or invasive testing.

Final Thoughts

To sum up:

• The follicular phase follows your period and ends at ovulation
• It’s responsible for cycle variability and can even be skipped in short cycles
• Cervical mucus during this time reflects your fertility status
• Oestrogen, FSH and LH all play major roles in preparing the body for ovulation
• You can support this phase with nutrition, sleep, and the right kind of movement
• This is your phase for productivity, creativity, and energy

And finally: you don’t need to guess. With a little education and daily awareness, you’ll begin to understand what your body is telling you – and how to give it what it needs to thrive.